Memorial Day

Today we honor Murph and all of the men and women who sacrificed everything for our country.
2 Heats
9:15 and 10:30
Please arrive early to warm up as we will start the heats on time. Stay after for a BBQ!

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
*Partition the pull ups, push ups and squats as needed*
*Wear a vest if you have one*

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Sunday, May 26, 2019

Yoga 9:00
Open Gym 10:15-12:30

2 Heats: 9:15AM and 10:30AM
BBQ immediately following

Saturday, May 25, 2019

Open Gym 9:00-11:00

Happy Birthday Noah!!

Thursday, May 23, 2019


SDLHP 95#/65#
Burpees over Bar

Wednesday, May 22, 2019

800m Run

15 Minute EMOM
3 Power Cleans
3 Front Squats
3 Push Jerks

Tuesday, May 21, 2019


9 Minute AMRAP
3 Strict HSPU
6 Strict Chest to bar Pull ups
12 Calorie Bike

Monday, May 20, 2019


4 rounds for time of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145 pounds

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Sunday, May 19, 2019

9:00AM Yoga
10:15AM Partner WOD
11:30AM Endurance WOD

25 Minute AMRAP
1 mile run buy in (split any way you’d like; one running at a time)
20 Devil’s Press 50#/35#
100 Double Unders
20 Ring Dips
:30 Plank hold each

Congrats to these two!!!

Friday, May 17, 2019

With a partner
5 rounds
400m run
40 wall balls
40 kb swings
one person working at a time, except for the run; must run together

Thursday, May 16, 2019

Back Squat
Bent Over Row

200m Farmer’s Carry 50#/35#

If you had the choice; Row or Bike??